𝕄𝔸ℍ𝔸𝕍𝔼𝔼ℝ 𝔾𝕐𝕄 𝔻𝕀𝔾𝕀𝕋𝔸𝕃

  German Volume Training (GVT) is a high-volume hypertrophy program where you typically do 10 sets of 10 reps for major lifts, using about 60% of your 1RM (or a weight you can lift for 20 reps to failure). Here’s a classic 5-day GVT workout split : Day 1 – Chest & Back A1. Bench Press – 10×10 (90 sec rest) A2. Barbell Row – 10×10 (90 sec rest) B1. Incline Dumbbell Fly – 3×12 (60 sec rest) B2. Pull-Ups (weighted if possible) – 3×8–10 (60 sec rest) Day 2 – Legs & Abs A1. Back Squat – 10×10 (90 sec rest) A2. Leg Curl (lying) – 10×10 (90 sec rest) B1. Standing Calf Raise – 3×15 (60 sec rest) B2. Hanging Leg Raise – 3×12–15 (60 sec rest) Day 3 – Rest or Active Recovery Day 4 – Arms & Shoulders A1. Barbell Curl – 10×10 (90 sec rest) A2. Close-Grip Bench Press – 10×10 (90 sec rest) B1. Side Lateral Raise – 3×12 (60 sec rest) B2. Overhead Dumbbell Extension – 3×10–12 (60 sec rest) Day 5 – Rest or Active Recovery Day 6 – Repeat Day 1 Day 7 – Re...